TDEE Calculator

What is the TDEE calculator – total daily energy expenditure?

The TDEE calculator (Total Daily Energy Expenditure) calculates the daily total energy expenditure, which includes basal metabolic rate, exercise, and the thermic effect of food. TDEE is the cornerstone of calorie balance.

The calculator is completely free, works directly in the browser, and does not store personal information. All calculators on this site are based on up-to-date data.

Calculation principle

TDEE = BMR × PAL factor (sedentary = 1.2, light exercise = 1.375, moderate = 1.55, heavy = 1.725)

Enter your measurements into the calculator fields and press the calculate button – the result will be displayed immediately. You can try different values to compare various scenarios.

Practical example

BMR 1,780 kcal, moderate exercise (3–5 times a week) → TDEE = 1,780 × 1.55 = 2,759 kcal/day.

The result is an estimate – for accurate clinical measurements, consult a healthcare professional.

Purpose of the calculator

The calculator is suitable for self-monitoring health, planning workouts, and general health literacy. Tracking values over time provides valuable information about changes in the body.

Remember that a single measurement result does not tell the whole story – what matters more is the direction and trend over multiple measurement periods.

Practical tips

• Use the activity factor conservatively – most people overestimate their exercise.
• Track weekly calories, not individual days.
• Fluctuations in TDEE of ±200 kcal are normal due to fluid balance and exercise.